Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

2 Rounds 

20sec Jump Rope 

10 Lunges 

 

Warm-Up

Clean Drills 

 

Strength

A.) Halt Clean 

5×1 @ 70%+

*2sec Pause Above Knee 

 

B.) Back Squat 

1.) 1×3 @ 80% 

2.) Drop 30/20 for 2×5 

 

C1.) Bench Press 

5×3 

C2.) Strict Press 

5×5 

 

Cool Down 

1.) 5min Ski Erg – Moderate 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

15cal Row 

15 KBS 

10 Sit-Ups 

 

Warm-Up

Power Snatch Drills 

 

Strength

A.) Power Snatch 

1.) Work to a heavy single 

2.) Drop 20/15 for 3×2 

 

B.) Split Jerk – From Rack 

4×2 @ 85% 

 

C.) Deadlift 

5×5 @ 70% 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) Roll hamstrings and glutes